Keto Roasted Spaghetti Squash with Alfredo Sauce

Keto Roasted Spaghetti Squash with Alfredo Sauce Recipe

A luxuriously creamy, low-carb comfort dish that’s ready in under an hour.

KEY INFO:

• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour
• Servings: 4
• Calories: 425 per serving
• Fat: 38g
• Protein: 12g
• Carbs: 8g (Net: 6g)
• Difficulty: Easy
• Dietary: Keto, Gluten-free, Vegetarian-optional

EQUIPMENT NEEDED:

• Large baking sheet
• Sharp chef’s knife
• Fork
• Large skillet
• Whisk
• Measuring cups and spoons

Alternative tools:

• Rimmed cookie sheet (instead of baking sheet)
• Regular dinner fork (instead of whisk)

INGREDIENTS:

For the Squash:

• 1 medium spaghetti squash (≈3 lbs/1.4 kg)
• 2 tbsp olive oil (30ml)
• 1/2 tsp salt (2.5g)
• 1/4 tsp black pepper (1g)

For the Alfredo Sauce:

• 1 cup heavy cream (240ml)
• 1/2 cup unsalted butter (113g)
• 2 cloves garlic, minced (≈6g)
• 1 cup freshly grated Parmesan (100g) [Pre-grated won’t melt properly]
• 1/4 tsp ground nutmeg (1g)
• Salt and pepper to taste

Optional Garnish:

• Fresh parsley, chopped
• Extra Parmesan for serving

METHOD:

1. Preheat oven to 400°F (200°C).
2. Carefully cut spaghetti squash in half lengthwise. Tip: Score the skin first to guide your knife.
3. Scoop out seeds using a spoon.
4. Brush cut sides with olive oil and season with salt and pepper.
5. Place squash cut-side DOWN on baking sheet.
6. Roast for 35-45 minutes until fork-tender. The skin should give slightly when pressed.

While squash roasts, make the sauce:

• Melt butter in skillet over medium heat.
• Add garlic, cook for 1 minute until fragrant.
• Pour in cream, bring to gentle simmer.
• Whisk in Parmesan until smooth.
• Season with nutmeg, salt, and pepper.

7. Using a fork, scrape squash into spaghetti-like strands.
8. Toss strands with hot Alfredo sauce.

CRUCIAL TIPS:

• Choose a squash that feels heavy for its size.
• Don’t overcook – you want strands, not mush.
• Sauce too thick? Thin with warm cream.
• Always use freshly grated Parmesan.

STORAGE & SCALING:

• Keeps 3 days refrigerated.
• Reheat gently to prevent sauce separation.
• Recipe doubles easily for crowds.
• Squash and sauce can be prepared separately.

VARIATIONS:

• Add grilled chicken or shrimp.
• Stir in sautéed mushrooms.
• Mix in wilted spinach.
• Spice it up with red pepper flakes.

COMMON MISTAKES:

• Using pre-grated cheese (it won’t melt properly).
• Overcooking the squash.
• Boiling rather than simmering the sauce.
• Not drying squash well before adding sauce.

Now you’ve got a proper keto pasta alternative that actually satisfies those Italian food cravings. The key is in the roasting – it brings out the squash’s natural sweetness while keeping the strands perfectly al dente.